Blueberry vs. Pomegranate Juice

Nutrition comparison of Blueberry and Pomegranate Juice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of blueberry versus pomegranate juice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in blueberry and pomegranate juice:

  • Blueberry has more thiamin and riboflavin, however, pomegranate juice contains more pantothenic acid and folate.
  • Blueberry has signficantly more Vitamin C than pomegranate juice.
  • Blueberry is a great source of dietary fiber.
  • Pomegranate juice is a great source of potassium.
Detailed nutritional comparison of blueberry and pomegranate juice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Blueberry (Blueberries, raw) and Pomegranate Juice (Pomegranate juice, bottled) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Pomegranate Juice src

Calories and Carbs

calories

Pomegranate juice and blueberry contain similar amounts of calories - pomegranate juice has 54 calories per 100 grams and blueberry has 57 calories.

Blueberry Pomegranate Juice
Protein 4% 1%
Carbohydrates 91% 94%
Fat 4% 5%
Alcohol ~ ~

carbohydrates

Pomegranate juice and blueberry contain similar amounts of carbs - pomegranate juice has 13.1g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

Blueberry is a great source of dietary fiber and it has 23 times more dietary fiber than pomegranate juice - pomegranate juice has 0.1g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.

sugar

Pomegranate juice and blueberry contain similar amounts of sugar - pomegranate juice has 12.7g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Pomegranate juice and blueberry contain similar amounts of protein - pomegranate juice has 0.15g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

Both pomegranate juice and blueberry are low in saturated fat - pomegranate juice has 0.08g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.

Vitamins

Vitamin C

Blueberry has signficantly more Vitamin C than pomegranate juice - pomegranate juice has 0.1mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

Blueberry and pomegranate juice contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and pomegranate juice does not contain significant amounts.

Vitamin E

Pomegranate juice and blueberry contain similar amounts of Vitamin E - pomegranate juice has 0.38mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Pomegranate juice and blueberry contain similar amounts of Vitamin K - pomegranate juice has 10.4ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

Blueberry has more thiamin and riboflavin, however, pomegranate juice contains more pantothenic acid and folate. Both blueberry and pomegranate juice contain significant amounts of niacin and Vitamin B6.

Blueberry Pomegranate Juice
Thiamin 0.037 MG 0.015 MG
Riboflavin 0.041 MG 0.015 MG
Niacin 0.418 MG 0.233 MG
Pantothenic acid 0.124 MG 0.285 MG
Vitamin B6 0.052 MG 0.04 MG
Folate 6 UG 24 UG

Minerals

calcium

Pomegranate juice and blueberry contain similar amounts of calcium - pomegranate juice has 11mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Pomegranate juice and blueberry contain similar amounts of iron - pomegranate juice has 0.1mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Pomegranate juice is a great source of potassium and it has 178% more potassium than blueberry - pomegranate juice has 214mg of potassium per 100 grams and blueberry has 77mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Blueberry Pomegranate Juice
luteolin 0.2 mg ~
kaempferol 1.66 mg ~
myricetin 1.3 mg ~
Quercetin 7.67 mg 1.11 mg

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both blueberry and pomegranate juice contain significant amounts of linoleic acid.

Blueberry Pomegranate Juice
linoleic acid 0.088 G 0.05 G
Total 0.088 G 0.05 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Blueberry or Pomegranate Juice .

Note: The specific food items compared are: Blueberry (Blueberries, raw) and Pomegranate Juice (Pomegranate juice, bottled) .

Blueberry 100g

( 100 g )
Daily Values (%)

Pomegranate Juice 100g

( 100 g )
57KCAL 3%
6% calories
54KCAL 3%
14G 6%
8% carbohydrates
13G 5%
2.4G 10%
>999% dietary fiber
0.1G 0.4%
10G sugar 30% 13G
0.33G 1%
14% total fat
0.29G 1%
0.03G 0.2%
saturated fat 166%
0.08G 0.4%
0.05G monounsaturated fat 20% 0.06G
0.15G 200% polyunsaturated fat 0.05G
1MG 0.1%
sodium 800%
9MG 1%
Vitamins and Minerals
3UG 0.4%
>999% Vitamin A
9.7MG 13%
>999% Vitamin C
0.1MG 0.1%
6MG 1%
calcium 83%
11MG 1%
0.28MG 2%
180% iron
0.1MG 1%
6MG 2%
magnesium 17%
7MG 2%
77MG 3%
potassium 178%
214MG 9%
0.04MG 3%
100% thiamin (Vit B1)
0.02MG 1%
0.04MG 4%
100% riboflavin (Vit B2)
0.02MG 1%
0.42MG 3%
83% niacin (Vit B3)
0.23MG 2%
0.05MG 4%
25% Vitamin B6
0.04MG 3%
0.12MG 3%
pantothenic acid (Vit B5) 133%
0.28MG 6%
6UG 2%
folate (Vit B9) 300%
24UG 6%
0.57MG 4%
50% Vitamin E
0.38MG 3%
19UG 21%
90% Vitamin K
10UG 12%
0.74G 2%
393% protein
0.15G 0.3%
6MG 1%
25% choline
4.8MG 1%
0.06MG 5%
199% copper
0.02MG 2%
0.34MG 19%
240% manganese
0.1MG 5%
12MG 2%
9% phosphorus
11MG 2%
0.1UG 0.2%
selenium 200%
0.3UG 1%
0.16MG 2%
78% zinc
0.09MG 1%
84G Water 2% 86G
0.03G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does pomegranate juice or blueberry contain more calories in 100 grams?
Pomegranate juice and blueberry contain similar amounts of calories - pomegranate juice has 54 calories in 100g and blueberry has 57 calories.

Does pomegranate juice or blueberry have more carbohydrates?
By weight, pomegranate juice and blueberry contain similar amounts of carbs - pomegranate juice has 13.1g of carbs for 100g and blueberry has 14.5g of carbohydrates.